10 Best Step-up With Knee Raise Alternatives for Home Workouts

The Step-up With Knee Raise is done standing. Ranked closest by our scoring: the Box Skip, the Forward Lunge and the Walking Lunge. Two harder versions, the Lunge With Jump and the Outside Leg Kick Push-up, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Step-up With Knee Raise

Step-up With Knee Raise
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Quadriceps

How to perform Step-up With Knee Raise
  1. Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
  2. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
  3. Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.
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Ranked Step-up With Knee Raise Alternatives

10 substitutes, ranked by how closely each one matches the Step-up With Knee Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Box Skip

    1. Box Skip

    95% match
    • Glutes
    • Other
    • Intermediate
    • Compound

    A straight swap when you want to keep working the glutes.

    How to perform this exercise
    1. You will need several boxes lined up about 8 feet apart.
    2. Begin facing the first box with one leg slightly behind the other.
    3. Drive off the back leg, attempting to gain as much height with the hips as possible.
    4. Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
    5. Then, step to the next box and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Step-up With Knee Raise
    • Equipment: bodyweight only, the same as the Step-up With Knee Raise
    • Body position: standing, the same as the Step-up With Knee Raise
  2. Forward LungePlay demonstration

    2. Forward Lunge

    85% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    1. Stand with your feet hip-width apart and hands on your hips.
    2. Take a big step forward with your right foot, lowering your body into a lunge position.
    3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
    4. Push off with your right foot and return to the starting position.
    5. Repeat with your left leg, alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Step-up With Knee Raise
    • Equipment: bodyweight only, the same as the Step-up With Knee Raise
    • Body position: standing, the same as the Step-up With Knee Raise
  3. Walking LungePlay demonstration

    3. Walking Lunge

    84% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with your right leg, lowering your body into a lunge position.
    3. Keep your torso upright and your front knee aligned with your ankle.
    4. Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
    5. Continue alternating legs and walking forward, maintaining a controlled and steady pace.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Step-up With Knee Raise
    • Equipment: bodyweight only, the same as the Step-up With Knee Raise
    • Body position: standing, the same as the Step-up With Knee Raise
  4. Dumbbell Step-upPlay demonstration

    4. Dumbbell Step-up

    83% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
    2. Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
    3. Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
    4. Bring your left foot up onto the bench or step, standing fully upright.
    5. Step back down with your left foot, followed by your right foot, returning to the starting position.
    6. Repeat for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: step-up, the same as the Step-up With Knee Raise
    • Primary muscle: glutes, the same as the Step-up With Knee Raise
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Step-up With Knee Raise
  5. Band Step-upPlay demonstration

    5. Band Step-up

    82% match
    • Glutes
    • Band
    • Intermediate
    • Compound

    A good swap when you have a band to work with, and it still works the glutes.

    How to perform this exercise
    1. Place a band around your thighs, just above your knees.
    2. Stand facing a step or platform with your feet hip-width apart.
    3. Step up onto the platform with your right foot, pushing through your heel.
    4. Extend your left leg behind you, keeping it straight.
    5. Lower your left foot back down to the ground.
    6. Repeat with your left foot stepping up onto the platform.
    7. Continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: step-up, the same as the Step-up With Knee Raise
    • Primary muscle: glutes, the same as the Step-up With Knee Raise
    • Equipment: a band, not bodyweight only
    • Body position: standing, the same as the Step-up With Knee Raise
  6. Monster WalkPlay demonstration

    6. Monster Walk

    80% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a resistance band around your ankles.
    2. Stand with your feet shoulder-width apart and slightly bend your knees.
    3. Take a step to the side with your right foot, maintaining tension on the resistance band.
    4. Follow with your left foot, stepping to the side to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Step-up With Knee Raise
    • Equipment: bodyweight only, the same as the Step-up With Knee Raise
    • Body position: standing, the same as the Step-up With Knee Raise
  7. Lunge With JumpPlay demonstration

    Progression

    7. Lunge With Jump

    79% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the glutes.

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
    4. Land softly with your left foot forward and immediately lower your body into a lunge position.
    5. Continue alternating between lunges and jumps for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Step-up With Knee Raise
    • Equipment: bodyweight only, the same as the Step-up With Knee Raise
    • Body position: standing, the same as the Step-up With Knee Raise
  8. Barbell Step-upPlay demonstration

    8. Barbell Step-up

    78% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand in front of a bench or step with a barbell resting on your upper back.
    2. Place one foot on the bench or step, ensuring your entire foot is in contact with the surface.
    3. Push through your heel and step up onto the bench or step, fully extending your hip and knee.
    4. Pause briefly at the top, then lower yourself back down to the starting position.
    5. Repeat with the opposite leg.
    6. Continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Movement: step-up, the same as the Step-up With Knee Raise
    • Primary muscle: glutes, the same as the Step-up With Knee Raise
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Step-up With Knee Raise
  9. Outside Leg Kick Push-upPlay demonstration

    Progression

    9. Outside Leg Kick Push-up

    76% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
    3. As you push back up, kick one leg out to the side, extending it fully and engaging your glutes.
    4. Return your leg to the starting position and repeat the push-up, alternating legs with each repetition.
    5. Continue alternating leg kicks and push-ups for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Step-up With Knee Raise
    • Equipment: bodyweight only, the same as the Step-up With Knee Raise
    • Body position: lying face down, not standing
  10. Posterior Step To Overhead ReachPlay demonstration

    10. Posterior Step To Overhead Reach

    75% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet hip-width apart and your arms by your sides.
    2. Take a step back with your right foot, landing on the ball of your foot.
    3. Bend your left knee and lower your body into a lunge position.
    4. As you lower into the lunge, simultaneously reach your arms overhead.
    5. Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your left heel and bringing your right foot forward.
    6. Repeat the movement on the other side, stepping back with your left foot and bending your right knee.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, not glutes
    • Equipment: bodyweight only, the same as the Step-up With Knee Raise
    • Body position: standing, the same as the Step-up With Knee Raise

Why You Might Need a Step-up With Knee Raise Alternative

You might substitute Step‑up With Knee Raise for pain management, equipment limits, or to target weak links like hip extension or balance. Step‑ups load the glute medius and maximus through unilateral hip extension and demand frontal‑plane stability; if you have knee pain, poor ankle mobility, or lack a stable step, choose a hinge or split pattern. Also rotate alternatives to avoid plateaus, varying range of motion and tempo (for example, a slow 3‑second eccentric) shifts muscle activation and recruits more type II fibers for hypertrophy. For balance deficits, select low‑height progressions and focus on controlled foot placement with the knee tracking over the second toe.

Step-up With Knee Raise FAQ

What muscles does Step-up With Knee Raise work?

Step‑up With Knee Raise emphasizes the gluteus maximus and medius through unilateral hip extension and pelvic stabilization, with secondary activation of the quads and hamstrings. The knee raise adds core and hip flexor involvement for balance and frontal‑plane control.

What is the best bodyweight alternative to Step-up With Knee Raise?

The Bulgarian split squat is the most comparable bodyweight alternative because it loads the glute and challenges single‑leg strength and balance. Cue: keep weight in the front heel, descend by flexing the hip and knee, then drive the front heel to extend the hip and squeeze the glute at the top.

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